Redemption pairs lower-body strength and upper-body pushing work with a combat-style striking finish, running all three in sequence across each set. Lunges and calf raises build the legs, a 10-count plank hold and push-ups work the floor-based pressing muscles, and hooks and punches close each set with rotational striking power. Across 3, 5, or 7 sets with up to 2 minutes of rest, the structure creates consistent full-body loading without any single muscle group dominating.
Lunges appear twice per set, each time flanking a different exercise - calf raises between the lunge blocks keep the lower leg engaged without providing meaningful quad recovery, so the second set of lunges arrives with the legs already partially fatigued. This cumulative loading is intentional. Calf raises develop the gastrocnemius and soleus, the most underworked muscles in most training programs and the most important for ankle stability and propulsive force. The 10-count plank holds that appear before and after the push-ups ask the anterior chain to maintain rigidity under sustained demand - they are not a rest. Push-ups between the holds work the chest and triceps through their full pressing range, arriving while the core is already engaged from the first hold and departing into the second. Hooks and punches close the set with rotational power: hooks drive from the hip through a wide arc that loads the obliques heavily, while punches add the horizontal cross-body pattern that completes the combat conditioning picture.
The 2+ on push-ups means two is the floor. The final round of hooks should have the same intent as the first.
To make it easier: Reduce lunge depth to a comfortable range and perform plank holds from the knees if needed. Keep the hook arc controlled rather than full speed until the shoulder is warm across the first couple of sets.
To make it harder: Add a 2-second pause at the bottom of each lunge, extend the plank holds from 10 counts to 20, and perform hooks and punches at maximum speed with full hip rotation behind every strike. Cut rest to 60 seconds between sets.
